Mountain Climbing Safety

How to stay safe
while mountain climbing

Climbing to reach the top of a mountain can be a rewarding experience. Along
with the thrills of climbing itself, mountain summits often offer sweeping
views and uniquely solitary environments. However, it’s important to understand
the health and physical challenges you may face when seeking adventure at high
altitudes. Learn about some of the risks of mountain climbing and steps you can
take to stay safe.

Bring
the right gear

It’s essential to wear proper gear for hiking and mountain climbing. Wear
clothing that allows you to move and maneuver comfortably. Choose well-fitting
shoes that provide ankle support, stability, and grip. If you’re hiking on
rocky trails, use one or two walking poles to help maintain your balance while
navigating uneven terrain. A pole will also take some of the physical impact
off your knees, hips, ankles, and lower back.

It’s a good idea to carry gear for all types of weather. The air is thinner
at high altitudes. This can lead to extreme and rapid changes in temperatures. Pack
layers of clothing that you can add or remove as needed. Don’t forget rain- and
wind-proof outerwear made of lightweight material. You should also bring
something to keep the sun out of your eyes, such as a baseball hat and
sunglasses. Also, don’t forget the sunscreen. The sun’s rays tend to be more
intense at higher altitudes, especially if reflecting off of snow.

When you’re high up in the mountains, you may be far from civilization and
access to sustenance. Remember to carry food and water for your trip. Staying
hydrated can be challenging because you perspire more at higher altitudes.

Carry all of your extra gear and food in a backpack with at least two
straps. Make sure your backpack fits snugly and has padded straps and a waist
belt.

Prevent altitude-related illnesses

Besides the hardship of hiking up a mountain, the high altitude itself can
cause serious health concerns. Acute mountain sickness (AMS) is the most common
altitude-related disorder. It’s commonly known as "altitude sickness." Its
primary symptom is a severe headache, but other symptoms may include:

nausea

fatigue

dizziness

drowsiness

insomnia

Some other altitude-related disorders include:

high-altitude
pulmonary edema (HAPE)

high-altitude
cerebral edema (HACE)

peripheral
edema, which causes your hands, feet, and face to swell

altitude throat

altitude
bronchitis

Always take AMS seriously because it may put you at risk for HAPE or HACE.
These are very serious conditions. HAPE happens when excess fluid collects in your
lungs. It can cause shortness of breath, difficulty breathing, and coughing up
of frothy sputum. HACE happens when fluid collects in your brain. It can cause
confusion, uncharacteristic behavior, drowsiness, and loss of consciousness.

There are several steps you can take to lower your risk of altitude-related illnesses.

Acclimatization

Most altitude-related illnesses are caused by lack of oxygen. High altitudes
have a lower concentration of oxygen in the air. You may be able to avoid altitude
sickness by proper acclimatization. It’s important to take your time to travel
to high altitudes. Rather than driving or flying to a high-altitude starting
point, try to start low and gradually move your way up. Once you reach an
altitude of 8,000 feet, don’t climb more than 1,000 feet per day, as advised by
American Family
Physician.

It’s also important to stay hydrated, avoid drinking alcohol, stay warm, and
eat regularly. Some climbers and trek leaders also carry an oxygen supply when
traveling to extremely high altitudes.

Medication

The drug acetazolamide
may help you make ascents without acclimating first. Acetazolamide works by
stimulating your breathing. This helps you take in more oxygen. It also mimics
the physiological changes associated with acclimatization.

Sleeping at high altitudes can be difficult. Low oxygen intake during the
night can interrupt your sleep or leave you feeling tired in the morning.
Acetazolamide can help you breathe better throughout the night. "Climb high,
sleep low" is a phrase that many climbers swear by. You should sleep at the
lowest altitude possible that’s compatible with your trip.

Supplements

If you’re prone to iron deficiency anemia, you may want to consider taking
an iron supplement before and during travel to high altitudes. Oxygen is
transported throughout your body in red blood cells. If you have anemia, you
have fewer red blood to carry oxygen. As a result, you’re more likely to experience
altitude sickness than some with normal red blood cell counts.

Descent

If you or a climbing partner has any symptoms of altitude-related illness,
descend immediately. Try to descend by 3,000 feet or more. If descent is not
immediately possible, take temporary measures to manage the illness. For
example, the person should be placed in a pressurized (Gamow) bag, given
oxygen, or given drugs such as dexamethasone
(Decadron).

Stay
safe

With proper preparation and careful attention to safety, high altitude
hiking and mountain travel can be a fun, challenging, and truly inspiring
experience. Always pack appropriate gear. Take time to acclimatize yourself to
higher altitudes. And ask your doctor about the potential benefits of taking
acetazolamide and iron supplements.

This feature is for informational purposes only and should not be used to replace the care and information received from your health care provider. Please consult a health care professional with any health concerns you may have.